Muscle is built on three numbers. Most people guess all three.

Hypertrophy is one of the best-understood adaptations in sport science, and it comes down to levers you can count: enough hard sets per muscle per week, loads that progress, protein to build with, and enough sleep to do the building. No secret splits. No confusion. Just numbers most people never actually track — which is why most people look the same year after year.

The volume window. Muscle grows on roughly 10 to 20 hard sets per muscle per week. Under it, nothing happens; way over it, you're just accumulating fatigue. Almost nobody counts this across a real week — chest gets 24 sets because Monday is international bench day, hamstrings get 4.

Progression you can measure. A set builds muscle when it's close to failure and heavier or longer than it was last month. "Feeling the burn" is not a metric. Top of your rep range on every set, then the weight moves up — that's a metric.

The support system. Around 2g of protein per kilo, most days. Calories at maintenance or a touch above. Sleep, because the gym is where you make the argument and bed is where you win it.

How the app runs those levers for you: every programme is built inside the volume window — counted per muscle, per week, including the halves and thirds from compound lifts that no one tallies by hand. Big lifts lead each session in straight sets and progress on the double-progression rule (hit the top of the range on all sets, the app moves the weight). Accessories ride in supersets so sessions stay under an hour without cutting volume. Nutrition targets set themselves from your body and your goal, protein included. And every set you log sharpens next week's prescription — the plan learns your strength as fast as you build it.

A real week, generated

Intermediate lifter, 4-day upper/lower split, Build Muscle focus.

Hypertrophy block — a mid-block week (Hypertrophy)Higher reps, more sets: the block accumulates volume in the muscle-building range.

Mon

Lower & Core A

Barbell Back Squat — 3 × 8-10

Barbell Romanian Deadlift — 3 × 8-12

Machine Lying Leg Curl — 2 × 15-20

Machine Leg Extension — 2 × 15-20

Machine Standing Calf Raise — 3 × 12-15

Barbell Hip Thrust — 3 × 8-12

Tue

Upper A

Barbell Bench Press — 3 × 8-10

Bodyweight Pull-ups — 3 × 8-10

Dumbbell Arnold Press — 3 × 8-12

Barbell Bent Over Row — 3 × 8-12

Bodyweight Dips — 3 × 8-12

Barbell Curl — 2 × 15-20

Wed

Rest

Thu

Lower & Core B

Barbell Front Squat — 3 × 8-10

Smith Machine Romanian Deadlift — 3 × 8-12

Dumbbell Reverse Lunge — 2 × 15-20

Single Leg RDL — 2 × 15-20

Nordic Hamstring Curl — 2 × 15-20

Single Leg Calf Raise — 3 × 12-15

Fri

Upper B

Dumbbell Incline Bench Press — 3 × 8-12

Barbell T-Bar Row — 3 × 8-10

Barbell Overhead Press — 3 × 8-10

Dumbbell Bench Press — 3 × 8-12

Dumbbell Hammer Curl — 2 × 15-20

Cable Rope Tricep Pushdown — 2 × 15-20

Sat

Rest

Sun

Rest

Strength block — the same split, later (Strength)The block wave is real, not a label: the same lifts, now heavier and lower-rep.

Mon

Lower & Core A

Barbell Back Squat — 4 × 6-8

Barbell Romanian Deadlift — 3 × 8-12

Machine Lying Leg Curl — 2 × 12-15

Machine Leg Extension — 2 × 12-15

Machine Standing Calf Raise — 3 × 10-12

Barbell Hip Thrust — 3 × 8-12

Tue

Upper A

Barbell Bench Press — 4 × 6-8

Bodyweight Pull-ups — 4 × 6-8

Dumbbell Arnold Press — 3 × 8-12

Barbell Bent Over Row — 3 × 8-12

Bodyweight Dips — 3 × 8-12

Barbell Curl — 2 × 12-15

Wed

Rest

Thu

Lower & Core B

Barbell Front Squat — 4 × 6-8

Smith Machine Romanian Deadlift — 3 × 8-12

Dumbbell Reverse Lunge — 2 × 12-15

Single Leg RDL — 2 × 12-15

Nordic Hamstring Curl — 2 × 12-15

Single Leg Calf Raise — 3 × 10-12

Fri

Upper B

Dumbbell Incline Bench Press — 3 × 8-12

Barbell T-Bar Row — 4 × 6-8

Barbell Overhead Press — 4 × 6-8

Dumbbell Bench Press — 3 × 8-12

Dumbbell Hammer Curl — 2 × 12-15

Cable Rope Tricep Pushdown — 2 × 12-15

Sat

Rest

Sun

Rest

Real output from the generator for this athlete, frozen on the page. Yours is built from your numbers and moves as you train.